British experts made a "healthy menu". See which methods suit us,
Maybe you can stick this healthy menu on the refrigerator or somewhere else and choose a few "healthy recipes" that suit you.
1. Exercise wisely
If you only know how to work hard in the gym, you'd better not waste your time. Generally speaking, only one in ten people know the correct fitness method, and most people seem to exercise just to make themselves tired. This method is easy to get hurt and has little benefit. It is best to make a correct evaluation of their exercise methods.
Comments: Doing more exercise seems to be a well-known fitness measure, but what is considered as "great effect" does not seem to be considered by most people. Most of them will be immersed in the joy of "I have exercised" and will not care too much about their exercise effect.
2. Ride more bicycles
People should ride bicycles more often at a moderate speed, which is very helpful for improving heart and lung function and has special effects on losing weight.
Walk for half an hour
Try to take a walk four or five times a week for 30 to 40 minutes each time, which is very beneficial to your health. Regular exercise is good for your health and has the effect of losing weight. It doesn't cost much to join a health club, just buy a pair of comfortable shoes to wear.
Take more stairs.
It's better to take fewer elevators and take more stairs. Climbing stairs is a very good form of exercise, which is good for the cardiovascular system and can improve your leg muscles. In addition, abdominal muscles will also be exercised.
5. Keep the correct walking posture
Keeping correct walking and sitting posture is very beneficial to health. Many people have developed the bad habit of laziness, and some bad postures can lead to back spasms and headaches. When walking, please relax your shoulders, keep your neck upright, tighten your pelvic muscles, hold your chest out and abdomen in, so that you will look better and feel better about yourself.
In addition, please stretch your neck gently at any time while sitting. Some chronic headaches are caused by cervical joint and nerve injuries, and sedentary people are most likely to cause such injuries. Try to lower your chin and press your chest so that your ears are lower than your shoulders, which can help prevent or relieve headaches. For the "white-collar cervical spondylosis" popular in recent years, it also has a certain soothing effect.
Comments: The article once again mentioned the "walking posture" and "sitting posture" taught by teachers and parents since childhood. Although walking posture is cultivated from childhood, if you don't pay attention to it the day after tomorrow, you will take a fork in the road. Therefore, it is very important to hold your chest and abdomen, pull yourself into a straight line and maintain the correct posture.
6. Stretch your neck often
It is best to take time to stretch your neck gently every day. Many chronic headaches are caused by cervical joint and nerve injuries, and sedentary people are most likely to cause such injuries. Try to lower your chin and press your chest so that your ears are lower than your shoulders, which can help prevent or relieve headaches.
7. Have a good breakfast
Maybe you didn't have much breakfast last year, but please don't do this this year. Eating porridge or muzli for breakfast can slowly release sugar, so that you won't feel empty before lunch.
8. Eat more organic food
People should eat as much organic food as possible, even organic root vegetables. These foods are very good for health, easy to grow, low in cost and delicious.
9. Eat more walnuts
Everyone should eat more walnuts, which is the best nut food because of its low fat content. Recent studies have found that eating walnuts regularly can prolong life span by five to ten years. They can protect the heart and lower cholesterol.
10. Drink less carbonated drinks
Dentists warned that it is best to drink less carbonated drinks, because the acidic substances in these drinks will slowly corrode the protective layer on the surface of teeth, which is a very common problem among children, because many parents believe that carbonated drinks will not cause any harm to teeth. Fruit juice also contains acidic substances and fructose, so it is best to dilute it with two-thirds of water before drinking.
1 1. Eat more fish.
It is best to eat more deep-sea fish such as mackerel, sardines and salmon twice a week. Omega-3 long-chain fatty acids found in fish oil seem to be incurable and are beneficial to arthritis, dementia and skin diseases. If you need to catch up, you'd better eat more fish oil.
12. Eat more sour yeast
It is best to eat a piece of bread and cheese every morning. Cheese is rich in folic acid, a vitamin B, which can solve the problems of anemia and intestinal diseases. Women who are considering pregnancy should take folic acid because it can help prevent some diseases during pregnancy.
13. Eat more green food
Increasing the intake of mineral selenium can protect the human body from cancer and immune system diseases, because selenium is very important for removing cancer-causing molecules from the blood. Dark green leafy vegetables and root vegetables are rich in selenium, but it is a pity that most people seldom eat these vegetables in their daily lives. Everyone needs to remember that food supplement is the best way to supplement.
14. Take more vitamin C.
It is recommended that you take 1000 mg of vitamin C every day, so that you can maintain sufficient physical strength all day and avoid catching cold.
15. Make full preparations for pregnancy
If you plan to have children this year, please start a healthy lifestyle immediately and stay away from chemical pollution. Male exposure to chemical pollution will have an impact on sperm quality, and children are more likely to suffer from certain diseases. Expectant mothers should abstain from drinking and maintain a balanced diet.
16. Listen to your "heart"
Always listen to your heart and see what your heart is telling you. Don't worry if you have a short-term pain in your chest during rest. But if you find such pain during normal activities or when you walk into the office, even if it is not serious, but you feel short of breath, you'd better see a doctor because your body is telling you that there may be some problems.
17. Don't suppress yourself.
Don't deliberately control your emotions,
No matter what others say, crying is not a sign of weakness, at least a sign of care and concern, and a proof of love and care. It is much better to vent your feelings than to suppress them.
18. Express your thoughts
People should find their creative side, which can improve their overall health. Adults usually don't express their creativity because they are afraid of failure. They have begun to think that the most important thing is to always do the right thing. If you learn to look at problems from different angles, you won't encounter difficulties in expression or other mental problems.
19. Sing heartily
Music is a creative activity, which can please the body and mind. Studies have proved that singing can promote the production of a feel-good hormone, which is beneficial to health.
Mental illness is a hidden disease that puzzles modern people because it is invisible. This is mentioned in all three items of the health menu. Experts believe that you should not suppress yourself, but try to express yourself completely. Don't deliberately control your emotions, don't care what others say, crying is not a sign of cowardice, at least it is a sign of care and concern, and it is a proof of love and care. It is much better to vent your feelings than to suppress them.
Interestingly, the menu clearly mentions the importance of singing for emotional venting. Experts believe that music is a creative activity, which can please the body and mind. Studies have proved that singing can promote the production of a feel-good hormone, which is beneficial to health.
Comments: The health menu fully affirmed the soothing effect of singing on psychology. Singing is no longer just an entertainment, but more like a sport. Under the guidance of this view, KTV may develop into an exercise place.
20. Take notes
Take a notebook and a pen with you. Whenever you suddenly think of something while sleeping, you can write them down and have a good sleep. When you wake up in the morning, you can look at the problems you think at night from a more sober perspective.
2 1. Sleep eight hours a day
It is very important to keep sleeping for eight hours every day. Many people always seem to be in a state of lack of sleep, so try not to stay up late. It is best not to drink alcohol when going to bed early, so as to get a truly deep sleep night.
Comments: We have talked about the issue of sleep many times, and this time it is seriously listed as a health regulation, which shows the importance of sleep to the human body.
22. take care of your feet
British experts suggest that it is best to curl up your feet every night (just like making a fist with both hands), keep your feet on the ground and walk for ten minutes. This kind of exercise can improve your balance, strengthen your arch and ankle, and help you solve the problem of foot injury caused by wearing high heels or uncomfortable flat shoes.
23. Timely physical examination.
Men should have regular prostate examinations after the age of 45, whether they have pathological changes or not. If cancer is found in time, it can still be treated. Shouldn't men be like this? Like an ostrich, bury your head in the sand and pretend it has nothing to do with it. After all, it is not difficult to go to a doctor for examination.
24. Enhance bone strength
Fitness experts remind you to pay attention to your bone development and avoid osteoporosis. One third of 50-year-old women suffer from this disease, but it can be prevented. Practice has proved that weight-bearing exercise can effectively enhance bone health. Gardening, housework and climbing stairs are all effective, while smoking can lead to osteoporosis.
Comments: Calcium deficiency is a common problem in many Asians, so strengthening bone strength has become the focus of attention. Many people think that weight-bearing will affect people's health, causing pain and swelling in some hard parts when people are old, but from this health menu, we can see that proper weight-bearing exercise is still beneficial.
25. Use less bleach
It is best to throw away bleach and detergent at home, which contain harmful chemicals. Spend more energy and use lemon juice or vinegar to achieve the same washing effect. The less chemicals in the house, the better. Studies have found that children's asthma is directly related to volatile substances in cleaning products.
Comments: If you don't pay attention, the harm of letting it develop is very terrible. Bleach and detergent may be such hazards. Both of them are used very frequently in the family, so housewives should pay enough attention to them.
26. Keep earwax
It is best not to use a cotton swab to clean the earwax in the inner ear. Many people will hurt their ears when pulling out their ears, and may cause infection when pulling out ear wax. In some cases, it may also damage the eardrum. In fact, ears are self-cleaning, and earwax can be removed by themselves without outside help.
Comments: Digging ear wax is something many people do in their spare time. Some professions specialize in digging people's ears, and beauty salons are also developing some treatments similar to ear candles. After reading this healthy menu, I suggest some people take good care of their earwax and stop taking pleasure in picking out their ears.
27. Conduct scanning inspection.
If you are a married woman, you'd better take yours for gynecological chlamydia scan, because he may also carry germs. 4% of adults are infected with this pathogen, but they have no symptoms. Chlamydia is easy to treat, but if neglected, it may cause cervical scar, hinder sperm travel and lead to infertility.
28. Be kind to your eyes
Stay away from conjunctivitis in the new year. Cross infection of this disease is very common. Even rubbing your eyes or touching the doorknob can spread the disease to others. Please wash your hands after wiping your eyes or taking medicine, use a special towel and don't share it with others.
29. hide in the shade
Please try to avoid strong direct sunlight. Ultraviolet rays can destroy collagen and elastin of skin, accelerate skin aging and promote the generation of wrinkles. It is best to enjoy the soft sunshine, which can help the human body to produce vitamin D, which is very beneficial to bone growth and dental health.
Comments: ultraviolet rays in the sun are really killers that people have to guard against. We should treat the sun correctly.
30. Throw away all the rubbish.
There should be a new atmosphere in the new year. I suggest you throw away all unnecessary things. Too much clutter will affect your mental health. If there is no space under your bed and your wardrobe is full, it means that you have too much garbage, and it's time to clean it up.
Use daily exercise as much as possible.
In this health handbook, experts also mentioned some benefits of daily exercise to the human body, such as riding more bicycles, taking more walks and climbing more stairs.
Riding a bicycle at a medium speed is very helpful for improving cardiopulmonary function and has special effects on losing weight; Walking four or five times a week for 30 to 40 minutes is good for your health. It doesn't cost much to join a health club, just buy a pair of comfortable shoes to wear.
For climbing stairs, experts seem to prefer this sport. They think that climbing stairs is a very good form of exercise, which is good for the cardiovascular system and can also improve the leg muscles. In addition, abdominal muscles will also be exercised.
Comments: Most of us are usually crowded with buses and elevators, so busy that we don't even have time to take a walk, but we can't even do such easy activities as cycling, walking and climbing stairs. It's really shameful. Now, even experts emphasize the importance of these daily life exercises to human health, so we should take action. Buy a bike, ride in the community on weekends, or keep the habit of climbing stairs often. After dinner, try to resist the temptation of soap operas and make time for a walk. The extension of life really begins with these habits.
Eat nutritious and healthy.
For diet, the health menu lists eight items to emphasize its importance, including: eating a good breakfast, eating more organic food, eating more walnuts, drinking less carbonated drinks, eating more fish, eating more sour yeast, eating more green food and supplementing more vitamin C. Walnut is one of the best nut foods because of its low fat content. Recent studies have found that eating walnuts regularly can prolong life span by five to ten years. They can protect the heart and lower cholesterol. It is best to eat more deep-sea fish, such as mackerel, sardines and salmon, twice a week. Because Omega3-3 long-chain fatty acids in fish oil seem incurable, it is good for arthritis, dementia and skin diseases. If you need to catch up, you'd better eat more fish oil. Sour yeast can be taken from cheese bread. Cheese is rich in folic acid, which can solve the problems of anemia and intestinal diseases.
The menu emphasizes drinking less carbonated drinks, especially for children. Because the acidic substances in these drinks will slowly corrode the protective layer on the surface of teeth, which is very harmful to children's teeth. Fruit juice also contains acidic substances and fructose, so it is best to dilute it with two-thirds of water before drinking.
Comments: Healthy eating is a lifestyle that has been emphasized in recent years. It is also mentioned in the article that you should take 1000 mg of vitamin C every day, so that you can maintain abundant physical strength all day and reduce the chance of catching a cold.
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